Metabolic Training – R.T.B. 1

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Program Introduction:

Are you ready for R.T.B.? That stands for “Raise The Bar”!

And that’s exactly what I want you to do with this workout. What you’ll see below is that I am giving you a nice mix of a full body barbell complex, with a few dumbbells mixed in.

The goal is to perform this as more of a tabata. So, for the 20 secs of work, I want you to perform as many reps as possible. Make a note of the number of reps, and each cycle try to beat that number if you can.

Set up your barbell so you can roughly use it for all of the exercises. Our main goal is NOT about full out strength, instead, it’s more about endurance and cardio – using weights.

After each exercises you will take 10 secs of rest. My suggestion is that you use an interval timer to make it easier. You can easily download one from your phone or device app store. Perform one set of the exercise, then move onto the next. You are essentially performing a circuit.

After the final exercise, take 60s rest. Then repeat 3 more rounds, for a total of 4 rounds/circuits.

Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.


Exercise Name Reps Rounds Weight and Notes Tempo Rest
 BB Push Press AMRAP in 20s  4 See Above FAST 10s
BB Speed Deadlift  AMRAP in 20s  4  See Above FAST  10s
 BB Reverse Lunge AMRAP in 20s 4  See Above  FAST  10s
BB Bent Over Row AMRAP in 20s 4 See Above FAST 10s
DB SB Chest Press AMRAP in 20s 4 See Above FAST 10s
Jump Rope or High Knees 60s 4 See Above FAST 60-80s




We suggest you refer to’s amazing exercise database for full video tutorials.  That can be found here:


** AMRAP – As many reps as possible


** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise


** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.


** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.


** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over


** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.